**Lower Body Strength Circuits Class**
This 45-minute circuit class focusing on lower body strength is crafted to enhance power using a solitary heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it adaptable for all fitness levels. If you wish to simplify the workout, just choose a lighter weight. This session is appropriate for everyone!
If you find this class enjoyable, don’t miss the upper body variation, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following the warm-up, we’ll proceed into two distinct circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest or transition period in between. After finishing all exercises in a circuit, you will rest for 30 seconds prior to repeating the circuit.
– You’ll complete **four sets** of Circuit 1 (two sets for the right side, two for the left).
– You’ll complete **three sets** of Circuit 2.
A one-minute recovery period will be provided between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or pause as needed.
We will conclude the class with a guided cool-down and stretching.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole